Submitted by: Lucy Wyndham
Obesity has been steadily on the rise in North Dakota, with County Health Rankings showing that obesity rates have increased by 13% over the past decade in Renville County. Barnes, Renville, Stark, LaMoure, and Hettinger counties are also experiencing some of the worst figures in the state. All up, North Dakota now has the 11th highest obesity rate in the US, with almost 34% of residents having a body mass index (BMI) of 30 or greater. It may come as no surprise that the reasons for these statistics comprise lifestyle-related factors—in particular, the sedentary lifestyle. Read on to discover how sedentarism is impacting the health of people young and old in this state.
Sedentarism in North Dakota
North Dakota has the 23rd highest rate of sedentarism in the nation (23%). Many have sedentary jobs, in which they are sitting down all (or a greater part of) the day. Sedentarism is linked to a host of health issues, including obesity, Type 2 diabetes, some types of cancer, and cardiovascular issues. As it stands, North Dakotans have an adult obesity and overweight prevalence that exceeds the national average by almost 6%. Moreover, cardiovascular disease is the leading cause of death in the state. Of all deaths, 29% are attributed to heart disease and 7% to stroke. It is also vital to note that sedentarism is just one of a small list of health risks. Two other key factors are smoking and poor nutrition.
Sedentarism in Everyday Life
A North Dakota labor force report shows that the largest workforce segments in North Dakota include sales jobs, transportation, health care and social assistance, and retail trade. Many of the tasks involved in these industries are undertaken using a traditional desk-and-computer mode of work. However, North Dakotans aren’t only getting less-than-desired levels of activity at work. Sedentarism extends into their leisure time as well. Like those residing in many other states, they spend over one-third of their waking hours (around five hours and twenty-four minutes a day) on their phones daily. As such, those working full-time jobs often have very little time left to dedicate to officially recommended activity guidelines. The American Heart Association recommends that healthy adults exercise for at least 150 minutes per week (at a moderate to intense level) or 75 minutes a week (at a vigorous pace), or obtain a combination of both. They also recommend adding strength-training exercises to their routines at least twice weekly. They can gain even more benefits by being active for five full hours a week.
The Importance of Sitting Less
North Dakotans with sit-down jobs should ideally exercise for five to ten minutes every hour. By completing a few stretches, running or walking around the block, or completing yoga or Pilates exercises, they can improve circulation, reduce muscle stiffness, and reduce the risk of chronic health conditions. They can also keep problems like deep vein thrombosis (when a blood clot forms within a deep vein) at bay. They can also significantly reduce the negative impacts of sitting for hours by investing in a sit-stand desk, which enables them to alternate regularly between both positions.
Nutritional Backing
The effects of sedentarism can also be battled by consuming healthy, well-balanced snacks throughout the day. Doing so not only helps keep employees’ weight down, but also frees up their lunch break for exercise. A quick gym class, walk to a green zone, or bicycle ride will do plenty to burn calories and improve cardiovascular fitness. Stretches are also important for specific areas that can get tense or tight as one is sitting. Finally, workers should aim to stop every hour or so and spend a short time looking at the distance. The “20-20-20” rule, recommended by the American Academy of Ophthalmology, invites workers to take regular breaks. Every 20 minutes, they should gaze at an object that is at least 20 feet away for at least 20 seconds.
North Dakotans have a high rate of sedentarism and obesity. This is a cause for concern since the sedentary lifestyle is linked to a host of serious chronic diseases. To battle its effects, those who sit for various hours a day should aim to take frequent breaks for physical activity and consume a healthy, nutritious diet.